Osteoporosis is a disease that reduces bone density increases the risk for fractures, skeletal pain and other problems. Sometimes called the brittle bone disease, it mostly affects older people, especially women. Osteoporosis is surprisingly common in Australia. Over 7 million people in the country are estimated to suffer from osteoporosis or low bone density. The disease is inherited to a certain degree. However, osteoporosis is also preventable when risk factors are identified. Here is what you can do now to reduce your risk for osteoporosis in older years:
Eat Nutritious Foods
One of the main observed risk factors for osteoporosis is lack of proper nutrition. Even if you don’t starve, not consuming the right type of nutrients will place you firmly in the high-risk group for osteoporosis. It’s strongly recommended to consume the recommended daily amount of calcium to prevent brittle bones in the future. But drinking milk is not sufficient but itself. You should have an overall diet packed with the vital nutrients you need every day. Make sure you eat plenty of fruits and veggies to get the right amount of vitamins and minerals. If you are low in minerals, you can take supplements, like the tangy tangerine supplement, with a doctor’s advice. More importantly, avoid consuming too much sugar or carbs. High blood sugar levels not only put you at risk for diabetes, obesity, and heart disease, it can also contribute towards low bone density.
Increase Your Intake of Fibre
Fibre slows down the absorption of sugars and fats from food, thus preventing spikes in insulin levels. If you eat enough fibrous foods, it will help lower excessive sugar and cholesterol levels in the blood. It can even contribute towards weight loss. In other words, a diet rich in fibre will protect your bones.
Exercise and Shed Excessive Weight
Low levels of physical activity and obesity are both considered major risk factors for having osteoporosis in the future. Some studies have suggested that certain hormones closely associated with being obese could impact bone health, leading to conditions like osteoporosis. Exercise is strongly associated with many health benefits, including improved bone health. You cannot actually make bone stronger like muscles with exercise, but the muscle pull is known to increase the density of bones. Physical activity has a cascading effect that increases your overall health anyway. You should exercise at least 15 minutes each day, or as recommended by a doctor.
Stay Away from Low-Quality Calcium Supplements
If your main source of calcium is Tums, you may be in for a world of trouble. Most commonly available calcium supplements are made from calcium carbonate. Products containing high amounts of calcium carbonate reduce stomach acid, which is necessary for absorbing minerals like calcium, and in general is badly absorbed by the body. Take Tums for excessive stomach acid. For osteoporosis, you need better-absorbed calcium like calcium hydroxyapatite and calcium citrate. If you need supplemental calcium, ask Youngevity Australia for advice on the right type and avoid those stomach acid-reducing forms.
Get Your Daily Dose of Vitamin D
Vitamin D helps the body absorbs calcium. So naturally, lack of vitamin D leads to a lack of calcium availability in the body, and thus diseases like osteoporosis. You can take vitamin D from foods like almonds. Better yet, you should get between 10 to 20 minutes of sun each day that makes your skin produce vitamin D.
Follow the above advice to reduce your risk for osteoporosis and stay healthy in your older years.